Trojan ELLIPTI-PRO 300, Care Instructions And Assembly Manual

1570-14

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the 

proper intensity. The proper intensity level can be found by using your heart 

rate as a guide. For effective aerobic exercise, your heart rate should be 

maintained at a level between 65% and 85% of your maximum heart rate 

as you exercise. This is known as your target zone. You can find your target 

zone in the table below. 

During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you 

exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as 

you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on 

your wrist. Take a six-second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your 

six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your 

heart rate will drop rapidly when you stop exercising.) 

Adjust the intensity of your exercise until your 

heart rate is at the proper level. 

For more information on dieting and 

training visit 

www.trojanhealth.co.za

7. CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or 

are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.

Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve 

over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti-

mately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to 

work to stay in your target zone. Please remember these essentials :

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